Do you find yourself feeling a little down during the winter months? You’re not alone! Approximately 10 million Americans experience Seasonal Affective Disorder (SAD) during this time, with women being four times more likely to be affected than men. But, there are ways to embrace the winter season and keep your wellness in check. Here are 10 tips to help you thrive during the colder months:
1. Stay Active, Indoors and Outdoors
Winter doesn’t mean hibernation! Keeping physically active isn’t just about staying fit; it’s crucial for your mental health too. Whether it’s a 28-day workout challenge or simply getting those steps in, try embracing natural activities like shoveling snow, going snowshoeing, or enjoying a rainy day walk with an umbrella.
2. Hydration Is Key
Boost your immune system and fend off viruses by staying well-hydrated. Aim to drink half of your body weight in ounces of water each day to keep your body functioning at its best. For example, a person weighing 160 pounds should drink 80 ounces of water daily and as much as a gallon of water in areas with a dry cold climate.
3. Load Up on Veggies
Make room on your plate for the goodness of vegetables—aim for 4 to 8 servings daily. Root vegetables and leafy greens are packed with nutrients that support your immune system. Think colorful veggies like carrots, beets, broccoli, and cauliflower. Try dipping them in guacamole or hummus for added vitamins and healthy fats.
4. Combat Dry Skin
The cold air and low humidity of winter can lead to chapped lips and dry, itchy skin. Combat this by staying hydrated, using lip balm, applying lotion after bathing to lock in moisture, and considering a humidifier to increase room humidity levels which moistens the air and helps keep the nasal passages and upper respiratory passages from getting too dry. This will help you breathe easier especially when you have congestion, a cough, or a sore throat.
5. Prioritize Restful Sleep
Sleep is essential for healing, immune cell production and overall rejuvenation. Aim for 7 to 9 hours of sleep each night to keep your immune system in top shape. Stick to a consistent sleep schedule, wind down before bedtime, and try to hit the hay by 10 pm. Minimize exposure to blue light and stimulating activities before bedtime for better sleep quality.
6. Embrace Nourishing Foods
Soups and slow-cooked meats offer a treasure trove of nutrients that can fortify your immune system. Broths and slow-cooked proteins are particularly beneficial during the winter months. If dairy suits your system, include whole milk plain yogurt or aged cheese for a dose of vitamins A and D. And don’t forget that square or two of dark chocolate for a magnesium boost!
7. Omega-3 Power
Increase your intake of omega-3 fats to combat inflammation and support overall health. Think wild-caught fish, chia seeds, flaxseeds, and walnuts. In addition, consider supplementing with a daily tablespoon of omega 3 and vitamin D rich cod liver oil.
8. Amp Up Your Vitamin D
Winter’s reduced sunlight can lead to lower vitamin D levels, impacting both physical health and mood. Even during the summer, it can be challenging to get enough, so consider supplementation during the darker months.
9. Practice Good Hygiene
Limit the spread of germs by practicing proper handwashing techniques. Singing “Twinkle, Twinkle, Little Star” or the “Happy Birthday” song twice can serve as a handy timer for a thorough wash.
10. Stay Socially Connected
Combat winter blues by staying socially connected. The decrease in physical activity and outdoor time, combined with more indoor seclusion, can contribute to seasonal sadness. Stay engaged with friends, family, and coworkers to lift each other’s spirits.
Winter doesn’t have to be synonymous with feeling low. By embracing these wellness tips and incorporating them into your routine, you can thrive and keep your spirits high throughout the season. Cheers to a healthier, happier winter ahead!
